This question should be judged from trends across several weeks rather than one workout. Execution quality, training stress, recovery, and sustainability must be considered together.
The short answer
For each work set, record the exercise, load, repetitions, and RIR, adding a short note when technique, range, or pain changes. Body weight, sleep, and energy can be summarized weekly. The goal is comparable data, not lengthy journaling.
How to evaluate it properly
Exercise names must be specific. Barbell bench press, chest press machine, and dumbbell press are not interchangeable data. Record seat or handle settings when they affect the setup.
RIR estimates how many repetitions remained. It is imperfect, but alongside load and reps it helps distinguish greater effort from genuine improvement.
Notes should be brief and actionable, such as ‘last rep shortened,’ ‘wrist discomfort,’ or ‘add 2.5 kg next time.’ Excess detail makes the habit hard to maintain.
Review trends weekly, but do not rewrite the program after every poor session. Bad days happen; decisions should rely on patterns across several weeks.
| Field | Example |
|---|---|
| Exercise | Barbell bench press |
| Sets | 70×10, 70×9, 70×8 |
| RIR | 2, 1, 1 |
| Note | Good form; add one rep next session |
A practical approach
- Open the previous workout before starting.
- Record each set immediately after it ends.
- Add only one or two key session notes.
- At week’s end, review best sets and fatigue trends.
Common mistakes
- Omitting RIR and technique
- Renaming exercises between sessions
- Recording only the best set
- Changing the plan after one poor day
Bottom line
The best training log is the one you consistently use. Paper, phone notes, or an app can all work; consistency matters more than features.
References
- ACSM Position Stand — Resistance Training Prescription for Healthy Adults — https://pubmed.ncbi.nlm.nih.gov/41843416/
- Systematic review — Monitoring the athlete training response — https://pubmed.ncbi.nlm.nih.gov/26423706/